The Ultimate Healthy Grocery List

We can all agree: A trip to the grocery store can be an exercise in serious wastefulness if you don’t go in with a solid list.

Sticking to mostly whole, nutrient-dense foods and limiting processed foods as much as possible is the best approach for optimal health, says Jillian Kubala, a registered dietitian and Healthline contributor.

Snack foods

The grocery list above contains whole foods, but that doesn’t mean you have to shop at the pricey store by that name. It just means foods that are sold almost exactly as they came from the plant or animal.

You may notice that this list includes high fat foods such as skin-on chicken, avocados,Wang L, et al. (2015). Effect of a moderate fat diet with and without avocados on lipoprotein particle number, size and subclasses in overweight and obese adults: A randomized, controlled trial. DOI: 10.1161/JAHA.114.001355 nut butters,Machado de Souza RG, et al. (2017). Nuts and human health outcomes: A systematic review. DOI: 10.3390/nu9121311 and full fat yogurt rather than low fat products.

According to Kubala, these nutritious foods with their natural fats may deliver impressive health benefits like improving heart healthLordan R, et al. (2018). Dairy fats and cardiovascular disease: Do we really need to be concerned? DOI: 10.3390/foods7030029 (yes, you read that right), reducing blood sugar,Wang L-L. (2018). The effect of low-carbohydrate diet on glycemic control in patients with type 2 diabetes mellitus. DOI: 10.3390/nu10060661 and even improving brain function over time.O’Brien J, et al. (2014). Long-term intake of nuts in relation to cognitive function in older women. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4105147/

Also, spend the extra cash on organic produce when you can, especially for berries, grapes, apples, and greens — a 2019 analysis by the Environmental Working Group found that these fruits and veggies have the most pesticide residues.EWG’s 2019 shopper’s guide to pesticides in produce. (2019). https://www.ewg.org/foodnews/summary.php

Finally, know which fruits and vegetables are in season and opt for those first. They taste better and may be fresher. Download an app like the Seasonal Food Guide so you can figure out what’s in season in your area.